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Athlete Date Sort Location Workout Name Description Results
Matt Glaser 04/14/2016 Risen Strength 160414 A.
Strict pull up test (1-5 reps)
Then 2x8 jumping pullups w/ hold

B.
2x (2min work/1 min rest for each objective)
200m run, then Max Push ups
200m run, then knee raises
200m run, then db thrusters
200m run, then ring rows
 171 reps
Performed as RX
Matt Glaser 04/08/2016 Risen Strength The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Scaled version:
7 push ups
7 thrusters @ 70%
7 knee raises
7 Deadlifts
7 Burpees
7 donkey kong swings (25/15)
7 pull-ups or ring rows (3'/2')
30 min time cap		 31m 41s
Performed as RX
Matt Glaser 04/07/2016 Risen Strength 160407_B 3 sets for quality
2 min to run 200m
2 min to do 20 DU (or 1 min double practice)		 3m 21s
Performed as RX
Matt Glaser 04/07/2016 Risen Strength 160407_A Front squats 5-5-5

3 sec pause at the bottom start at 45% of 1rm

Also preform foam rolling on the Lats between sets		 95-115-115 lbs
Performed as RX
Matt Glaser 04/04/2016 Risen Strength 160404_a Snatch balance 3-3-3-3-3
Start at 60% work up to AHAP with perfect form

:60 bar hangs between sets		 85-95-115-125-135 lbs
Performed as RX
Matt Glaser 04/04/2016 Risen Strength 160404_b Back squat 3-3-3-3
Work up to 3Rm

Buy in required for each set
200m run
10 Knee-ins
10 sit to stands

 125-165-185 lbs
Performed as RX
Matt Glaser 03/28/2016 Risen Strength 160328_A 5 sets of
1min- AMRAP Double Unders
1min- 2 High Hang Snatch @ 60%		 38 reps
Performed as RX
Matt Glaser 03/28/2016 Risen Strength 160328_B 2 min AMRAP
Burpees		 21 reps
Performed as RX
Matt Glaser 03/21/2016 Risen Strength 160321 A)
7 sets
1 power clean + 1 high hang clean
40% to AHAP (post weights to comments)

B)
20 min AMRAP
25 double unders
5 yard suicides x 5		 161 reps
Performed as RX
Matt Glaser 03/17/2016 Risen Strength 160317_A 3 Position Snatch (floor-hang-high hang) 3-3-3-3-3-3-3
40% to AHAP		 65-75-95-125-125-135(2)-135(1) lbs
Performed as RX
Matt Glaser 03/17/2016 Risen Strength 1603017_B From 00:00-06:00
3 RFQR
1min Thruster (45-50%)
1min Double Under
Then from 08:00-18:00
5 RFQR
1min bridged Push-ups (20/16)
1min weighted sit-ups (25/15)		 154 reps
Performed as RX
Matt Glaser 03/11/2016 Risen Strength 160311 A)
Snatch
5@60%
4@65%
3@70%
2@75%
1@80%
B)
For distance 8min AMRAP
Burpee broad jumps
(10' is one rep)		 30 reps
Performed as RX
Matt Glaser 03/10/2016 Risen Strength 160310 A)
5 min pull-up practice
5 min double under practice

B)
10 min Amrap
3 power cleans (45-60%)
15 air squats
100m run (25m shuttle x4)
Then 2 min rest
10 min Amrap
3 hang squat cleans
15 butterfly sit-ups
100m run (25m shuttle x4)		 9 rounds 197 reps
Performed as RX
Matt Glaser 03/10/2016 Risen Strength 160310 A)
5 min pull-up practice
5 min double under practice

B)
10 min Amrap
3 power cleans (45-60%)
15 air squats
100m run (25m shuttle x4)
Then 2 min rest
10 min Amrap
3 hang squat cleans
15 butterfly sit-ups
100m run (25m shuttle x4)		 197 reps
Performed as RX
Matt Glaser 03/04/2016 Risen Strength 160304 Run 800
40 sit-ups
40 superman
Run 400
30 sit-ups
30 superman
Run 200
20 sit-ups
20 superman		 16m 51s
Performed as RX
Matt Glaser 03/03/2016 Risen Strength Cindy the Jerk 2 rounds of "CINDY" (5 Pull-ups, 10 Push-ups, 15 squat) then 1 Clean and Jerk @ 60%

Add 1 rep of Clean and Jerk each round		 247 reps
Performed as RX
Matt Glaser 02/26/2016 Risen Strength 160226_A 3 position clean 1-1-1-1
(60%-AHAP)		 105-125-135-145 lbs
Performed as RX
Matt Glaser 02/26/2016 Risen Strength 160226_B Power Clean + Jerk (1+2)-(1+2)-(1+2)-(1+2)
@ 60% Clean and Jerk		 105-105-105-105 lbs
Performed as RX
Matt Glaser 02/26/2016 Risen Strength 160226_C 3 RFQ of :
2 min AMRAP pull ups then
2 min AMRAP burpees
2 min rest
 96 reps
Performed as RX
Matt Glaser 02/25/2016 Risen Strength 160225_A Snatch Balance 5-5-5-5-5
@ 60% of Snatch
(:30 of HSPU practice between sets)
 85-85-85-85-85 lbs
Performed as RX
Matt Glaser 02/25/2016 Risen Strength 160225_B Back Squat 2-2-2-2-2-2-2
@ 85%		 175-175-175-175-175-175-175 lbs
Performed as RX
Matt Glaser 02/25/2016 Risen Strength 160225_C 00:00-08:00 Run 800m
08:00-12:00 Run 400m
12:00-14:00 Run 200m


8m 08s
Performed as RX
Matt Glaser 02/23/2016 Risen Strength 160223_A Push Press 5-5-5-5 @ 60% Jerk
110-110-110-110 lbs
Performed as RX
Matt Glaser 02/23/2016 Risen Strength 160223_B 5 RFQ
1:00 Double Unders;
1:00 Goblet Squats (30/20);
1:00 Russian twist (30/20)

Post total reps after 5 rounds


 165 reps
Performed as RX